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  6. Whey vs. Lentil

Whey vs. Lentil — In-Depth Nutrition Comparison

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The main differences between Whey and Lentil

  • Whey has more Vitamin B12, however, Lentil has more Folate, Iron, Fiber, Copper, Manganese, Phosphorus, Vitamin B6, Vitamin B1, and Zinc.
  • Daily need coverage for Folate from Lentil is 45% higher.

Food types used in this article are Whey, sweet, fluid and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Whey vs Lentil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
1
:
9
Lentil
Lentil
Contains more Calcium +147.4%
Contains more Iron +5450%
Contains more Magnesium +350%
Contains more Phosphorus +291.3%
Contains more Potassium +129.2%
Contains less Sodium -96.3%
Contains more Zinc +876.9%
Contains more Copper +6175%
Contains more Manganese +49300%
Contains more Selenium +47.4%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +147.4%
Contains more Iron +5450%
Contains more Magnesium +350%
Contains more Phosphorus +291.3%
Contains more Potassium +129.2%
Contains less Sodium -96.3%
Contains more Zinc +876.9%
Contains more Copper +6175%
Contains more Manganese +49300%
Contains more Selenium +47.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
3
:
9
Lentil
Lentil
Contains more Vitamin A +50%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +369.4%
Contains more Vitamin B3 +1332.4%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +474.2%
Contains more Folate +18000%
Contains more Vitamin K +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +50%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +369.4%
Contains more Vitamin B3 +1332.4%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +474.2%
Contains more Folate +18000%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
:
4
Lentil
Lentil
Contains more Water +33.7%
Contains more Protein +961.2%
Contains more Carbs +291.6%
Contains more Other +56.6%
Equal in Fats - 0.38
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Water +33.7%
Contains more Protein +961.2%
Contains more Carbs +291.6%
Contains more Other +56.6%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Lentil
Lentil
Contains more Monounsaturated Fat +56.3%
Contains less Saturated Fat -77%
Contains more Polyunsaturated fat +1490.9%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +56.3%
Contains less Saturated Fat -77%
Contains more Polyunsaturated fat +1490.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Whey Lentil Opinion
Net carbs 5.14g 12.23g Lentil
Protein 0.85g 9.02g Lentil
Fats 0.36g 0.38g Lentil
Carbs 5.14g 20.13g Lentil
Calories 27kcal 116kcal Lentil
Sugar 5.14g 1.8g Lentil
Fiber 0g 7.9g Lentil
Calcium 47mg 19mg Whey
Iron 0.06mg 3.33mg Lentil
Magnesium 8mg 36mg Lentil
Phosphorus 46mg 180mg Lentil
Potassium 161mg 369mg Lentil
Sodium 54mg 2mg Lentil
Zinc 0.13mg 1.27mg Lentil
Copper 0.004mg 0.251mg Lentil
Manganese 0.001mg 0.494mg Lentil
Selenium 1.9µg 2.8µg Lentil
Vitamin A 12IU 8IU Whey
Vitamin A RAE 3µg 0µg Whey
Vitamin E 0mg 0.11mg Lentil
Vitamin C 0.1mg 1.5mg Lentil
Vitamin B1 0.036mg 0.169mg Lentil
Vitamin B2 0.158mg 0.073mg Whey
Vitamin B3 0.074mg 1.06mg Lentil
Vitamin B5 0.383mg 0.638mg Lentil
Vitamin B6 0.031mg 0.178mg Lentil
Folate 1µg 181µg Lentil
Vitamin B12 0.28µg 0µg Whey
Vitamin K 0µg 1.7µg Lentil
Tryptophan 0.013mg 0.081mg Lentil
Threonine 0.054mg 0.323mg Lentil
Isoleucine 0.047mg 0.39mg Lentil
Leucine 0.078mg 0.654mg Lentil
Lysine 0.068mg 0.63mg Lentil
Methionine 0.016mg 0.077mg Lentil
Phenylalanine 0.027mg 0.445mg Lentil
Valine 0.046mg 0.448mg Lentil
Histidine 0.016mg 0.254mg Lentil
Cholesterol 2mg 0mg Lentil
Saturated Fat 0.23g 0.053g Lentil
Monounsaturated Fat 0.1g 0.064g Whey
Polyunsaturated fat 0.011g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Whey
26%
Lentil
Minerals Daily Need Coverage Score
8%
Whey
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.5)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.